CrossFit Trivium – Specialty Cycle View Public Whiteboard Mobility Thoracic mobilization with varied grip, posterior hip capsule mobilization 2 min each side, ankle dorsiflexion mobilization 2 min each side Weightlifting overhead squats – 5 sets of 4 reps @ 68-74% Accessory double db push jerks to box-4 sets of 6-8 reps (light to moderate load) Weightlifting Snatch complex Emom every 2 min for 5 rounds – snatch high pull + power snatch from the ground + overhead squat build to moderate load Snatch complex Emom every 1.5 for 5 rounds 1 full snatch with the weight from the first emom Accessory 2 rounds NFT-10 -12 Bottoms up KB presses (light weight) after each set perform 75″ of double KB/DB Overhead carry – carry can be broken up as needed- rest until fully recovered after each set.Read more

Announcements Please reserve your spot in class! We cap at 15 and our coaches need to be able to prep for class. If you have any issues with the WODIFY app please let Nate or Jamie know CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 1:00 each leg Couch Stretch Pigeon stretch Standing hamstring stretch then 3 reps clean pull 3 hang power cleans 3 front squats 3 jerks B: Clean and Jerk (5 x 4 @ 75%; rest 2:00 (squat clean)) C: Clean Pull (4x 3 @ 100% of your clean 1rm) D: Metcon (Time) For time: GPP: 20 Power Clean @ 135/95 30 Box Jump Overs 24/20 60/42 Calorie Row 30 Box Jump Over 24/ 20 20 Power Clean @ 135/ 95 Competitor: 20 Power Clean @ 155/105 30 Box Jump Over 30/24 60/42 Calorie Row 30 Box Jump Over 30/24 20 Power Clean @...Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 200m run 2 sets 10 pass throughs 10 around the worlds 3 strict press 3 push press :20 hold oh B: Shoulder Press (3x 5 @ 75%) C: Push Press (3×3 @ 80%) D: Metcon (AMRAP – Reps) 5x amrap UB BMU/ c2b / pull up; rest :90 • No pauses longer than :02 at the top of the bar btw reps • Stop if you hit 50 BMU reps / 70 c2b / 90 pull upAs many reps as possible in 5 UB sets E: Metcon (AMRAP – Reps) 5x amrap ub shspu/hspu; rest :90 • Stop if you hit 75 shspu / 100 hspuAs many reps as possible in 5 unbroken sets F: Metcon (6 Rounds for reps) 2:30 on / :90 off 60 DU 16 alt db hang clean and jerk 50/35 Amrap TTB in remaining...Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2:00 any erg/machine 2 sets :30 standing quad stretch :30 standing hamstring stretch 15 banded side steps 15 air squats B: Back Squat (5x 6 @ 75-80%) Go by feel here and build to working weight throughout so at least your last 3 sets are your final weight C: Power Snatch (3x 1.1.1.1.1.1 @ 75-80% of 1 rm power snatch;) rest 2:00 btw sets Build to working weight during first set starting around 50% D: Metcon (AMRAP – Rounds and Reps) AMRAP10 GPP and Competitor 10 Overhead Squat 95/65 8 bar over burpeeModifications Overhead Squat: reduce weight, sub for front squat Burpees: no bar over, no push-up E: Metcon (No Measure) Bonus Fitness 3 sets: 20 db box step overs 24/20 , 50/35; rest :30 10 devils press; rest 2:00Read more

CrossFit Trivium – RECESS View Public Whiteboard RYWU: Warm-up (No Measure) 5:00 game of Dodge ball into 5:00 Game of pizza delivery W-U: Metcon (No Measure) 4 x 5 inch worms 10 squats 5 burpees then 1:00 couch and pigeon Skill: Metcon (No Measure) EMOM 9 Min 1 – 10 lunges each leg Min 2 – 10 squats Min 3 – 1:00 Wall sit RBL: Metcon (No Measure) 5x 10/8/6/4/2 Deadlifts Ss / w 5x 8 pullups WOD: Metcon (No Measure) 3 x AMRAP 2, 2:00 rest 5 iinchworms 10 pushups 15 squats RBWOD: Metcon (No Measure) 3 x AMRAP 3 rest 2:00 5 deadlifts 5 burpees 50ft lunge 6 deadlifts 6 burpees 50ft lunge 7 deadlifts 7 burpees 50ft lunge 8 deadlifts 8 burpees 50ft lunge Game: Metcon (No Measure) Kids choice!Read more